Routine exercise has beneficial effects on both the mind and the body. Some you may know already, but others you may not yet realize. Sports medicine doctors highly recommend exercise because it elevates mood, improves the quality of sleep, promotes weight loss, helps control blood sugar and blood pressure levels, among many other benefits.
In fact, the Centers for Disease Control and Prevention (CDC) reports that 150 minutes per week of moderate aerobic exercise reduce your chances of early death and decrease mortality by about 33 percent. In other words, exercise adds years—quality years—into your life.
Consider doing the following strategies before and during your workout—as recommended by our sports medicine doctor here at TriCounty Orthopedics in Farmington Hills, Michigan—so you can reap the greatest benefits of your fitness routine.
1.) Warm-up.
To get your blood circulating well and to supply oxygen and nutrients to your muscles, do some stretching exercises before starting your main routine. This gentle tug on large muscle groups, especially in the thighs and lower back, relaxes connective tissue (ligaments and tendons), reduces next-day soreness, and decreases your risk of injury. At the end of your workout, cool down with slow walking, deep breathing, and gentle stretching.
2.) Eat one hour before your workout.
This rule of thumb is especially important for morning workouts. Eat one hour before that morning session and include sources of beneficial carbs, such as low-fat milk, a banana, yogurt, or whole-grain cereal. Limit your portion size, so you do not feel nauseated during your routine.
Afterwards, you may enjoy larger portions of good carbs and low-fat proteins. Do you like peanut butter or turkey sandwiches? They are excellent refuel choices.
3.) Stay hydrated.
For a strenuous exercise, drink two to three cups of water beforehand. If possible, carry water with you on your bike, or plan access to water along a running route. You’ll need plenty of water during hot weather to avoid cramping, lightheadedness, and fatigue.
Regardless of which type of exercise you do, always make sure to have a full bottle of water handy and drink whenever you feel thirsty, or your throat gets dry.
4.) Pick out and use the right sportswear.
Wear comfy clothes appropriate to your sport or exercise routine. Sports medicine doctors recommend well-fitting cross-training, walking, or running shoes with excellent traction and arch support.
Replace shoes and any other protective equipment when worn out. If you exercise outdoors during the winter months, wear a hat so you don’t lose heat through the top of your head, and don gloves, too.
5.) Pay attention to what your body is telling you.
Never exercise with extreme pain, swelling, or bruising. If you feel weak, faint, or fatigued, stop and rest.
Also, many sports medicine doctors advise keeping a journal of how you felt after you work out and what exercises seemed to increase your energy level and strength, and which ones may have caused undue stiffness or tiredness.
Sports Medicine Doctor in Farmington Hills, MI
At TriCounty Orthopedics, Dr. Jack Lennox is a board-certified orthopedic surgeon who specializes in sports medicine. He does not only provide comprehensive treatment for sports injuries; he also gives expert advice on how you can prevent injuries and achieve your full athletic potential.
To schedule a consultation with Dr. Lennox, call us at (248) 474-5575. Alternatively, you may use our online appointment request form.
